Ok inspired by all the hollywood movie buffness and now that is was 80 something here (people in CA can *#&@ off....people up north can tell me to *&#% off)...time to start thinking about that summer bod...aka a single guy has to look good around the pool and the winter Guinness loading look has to go...hah...So I like to keep things simple...and will do the following program:
- Aim at hypertrophy while eating for fat loss
- training to get into running/biking shape for races this summer
- Focus on compound movments only, most all BB work for max weight

Weight are increased when 3 sets of 10 are completed for an exercise (small increments). Metcon weights.exercises are changed to make workout harder as the weeks increase.

Nutrition: a lot of protein and fat, carbs pwo window 1-3hours.

Note sure if with all the other extra running and biking the Volume Metcon work will be too much....time will tell.

Thought and comments are always welcome...but doesn't mean I will listen!
A little hard to read this all...I know what it going on but I probably am confusing the hell out of everyone....but I may put it up on a website if others are interested in following along...who knows..this experiment could be a brutal failure...or a stroke of genious...either way I am having some fun with it and that will keep me motivated.

I uh, cough, cough, sigh did a set of tri's and bi's on Friday at the hotel gym. I was bored and they didn't really have any weights to speak of. I also was going to be sitting by the pool in Marco Island all weekend with the spring breakers running around and felt that added hypertrophy couldn't hurt.

Mike please keep a log or keep us posted on the results. I love to read about the tweaks and results as they take place.

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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

Hypertrophy workouts:
- Straight Sets
- Rests 30-45sec
- Weights are same for all sets (incremental loading at completing 3 sets of 10)
- Sets are in maxes of 10s (aka....30 reps = 3 sets of 10, 2 sets of 10 and 2 sets of 5 or however many sets it takes to finish)

So a set would be done when you reach momentary failure? Rest the 30-45 and then try it again right?

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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

So a set would be done when you reach momentary failure? Rest the 30-45 and then try it again right?

Pretty much instead of me saying 3 sets of 10....I say 30 reps....stopping at 10 max to rest....when I get to a point of doing 3sets of 10...then I up the weight....other than that....it will get hard towards the end, stopping 1-2 reps short of complete failure....and doing whatever it takes to get to the end number....

After some thought the metcon days may be a hybrid combined into the end of a lifting day...dunno yet as I plan on doing running and biking too.....may cut off more than I can chew....we shall see....